Third Annual F3 Summerville / Goose Creek Thanksgiving convergence

Conditions: 50 degrees and overcast

Count: 32 Pax

The Thang: Warm up at COP

Stalker – squat-monkey humpers x20 on Q,  flutter kicks x20 IC

Hot Spot – 25 SSH IC, 20 hand release merkins on Q

50 yard 7s: All pax start and end zone line.  Start end – Bobby Hurleys, Finish end – Dammits.  Out run stops at each 10 yard marker and perform corresponding burpee, i.e. 10 = 1, 20 = 2, 30 = 3, 40 = 4.  In run change to merkins in descending count 4-3-2-1.  60 merkins and 60 burpees performed.

Break into three groups with each Q leading.  Each Q took his group around the track for one lap.

Pretzel – Everyone run 1/4 at your 5K pace, then line up in order from last to finish to first to finish. First to finish sends everyone off in 5-second intervals, in order, for another 1/4 mile run. The objective is to not be passed/pass as many as possible.

We then did a merkin waterfall. Each PAX does five merkins, moving on the Q’s call. On the fifth merkin, hold the low plank position until failure. Butts flat, chest and knees off the ground. As the PAX fail, line up in the order of failure from first to last. Then five more merkins on Q call, holding low plank on the fifth. Once the first PAX in line fails, then man next to him can. Thus the waterfall. Then we did a Squat waterfall: Same concept, but five squats, holding the down position on the fifth. For Mary I called the 100s.

Hot Spot – run full lap with group.  Usain bolt 50 yards out, 50 yards back.  Merkins, squats, flutter kicks, shoulder taps, lbcs.  Firing squad advance drill (I’m up, he sees me, I’m down) 100 yard assualt.  Squad returns runs 100 yards as a group.

COP: Mary

Pretzel – 100s

Stalker – Rocking horse lbcs X15 IC

Hot Spot – Guantanimo

COT: Count, namorama, announcements, Pledge of Allegiance, Ball of Man.

Devo: Hot Spot

Coffeteria: On site provided by Hospice.

At Mary, I called Rocking Horse LBC’s x15.